Many people have been asking me about ways to
stay ON TRACK and keep MOTIVATED. It is
all mental – you certainly do have to be in the right frame of mind. What is your “why”? What is you reasoning for wanting to lose
weight in the first place and to get healthy?
It has to be a strong why so that you can make a promise to yourself and
push through.
I have many friends that just recently had a
baby or have been looking to lose a significant amount of weight. Whether you do have a baby or the scale has
been growing over the years and all of a sudden you have 20, 40, 60, to 100
pounds to lose, the task can seem so overwhelming that you may be tempted to
give up before you even begin! Sound
familiar?
If this sounds like you, then here are some
things that have helped me stay motivated and continue to push through on my
healthy-happy-pure-life journey.
#1: Remember It Takes Time
You didn't gain all that weight overnight, so don't expect to lose it that quickly, either. This is the hardest one to keep in mind, as we like “instant gratification”. One bad meal won’t make you fat, just like one healthy meal won’t make you skinny. It takes consistency and time. When you're watching your calorie intake and exercising regularly, it's safe to lose about two pounds a week. That may not seem like much, but over time, those little bits of weight loss will add up.
You didn't gain all that weight overnight, so don't expect to lose it that quickly, either. This is the hardest one to keep in mind, as we like “instant gratification”. One bad meal won’t make you fat, just like one healthy meal won’t make you skinny. It takes consistency and time. When you're watching your calorie intake and exercising regularly, it's safe to lose about two pounds a week. That may not seem like much, but over time, those little bits of weight loss will add up.
#2: Set Realistic Goals—and Celebrate Them
Sure, your ultimate goal might be to fit into the jeans you wore in college, but in order to stay motivated, you need to set mini goals along the way. Every Sunday night, decide what your goal will be—i.e. to work out three times that week, eat greens every day, or meet with a personal trainer. Then when you reach your mini goal, reward yourself in a healthy way with a new water bottle or a trip to the movies—anything that makes you feel like you accomplished something.
Sure, your ultimate goal might be to fit into the jeans you wore in college, but in order to stay motivated, you need to set mini goals along the way. Every Sunday night, decide what your goal will be—i.e. to work out three times that week, eat greens every day, or meet with a personal trainer. Then when you reach your mini goal, reward yourself in a healthy way with a new water bottle or a trip to the movies—anything that makes you feel like you accomplished something.
#3: Know Your Milestones
Since your weight-loss journey is made up of small steps along the way, it's important to track your progress. I do this by not weighing myself every day, but at the same time and day once per week. Keep in mind that progress can be made in other ways that don't involve a scale—like having more muscle tonnage or extra energy. I also highly encourage taking MEASUREMENTS. When you see that half an inch came off your thighs, it’s something to celebrate! Seeing how your efforts are working will definitely inspire you to keep it up.
Since your weight-loss journey is made up of small steps along the way, it's important to track your progress. I do this by not weighing myself every day, but at the same time and day once per week. Keep in mind that progress can be made in other ways that don't involve a scale—like having more muscle tonnage or extra energy. I also highly encourage taking MEASUREMENTS. When you see that half an inch came off your thighs, it’s something to celebrate! Seeing how your efforts are working will definitely inspire you to keep it up.
#4: Hold Yourself Accountable
So you ate healthy all week but didn't lose any weight—what gives? Unless you write down every bite you take, it's easier to cheat and grab a cookie here and some fries there. Those handfuls add up, and if you write down your food intake, you'll better understand why the scale isn't budging. It will also keep you honest. You'll be less likely to devour two pieces of cake at your friend's birthday party if you know you'll have to write it down later. To keep you even more accountable, share it with your Coach (aka me!) or a friend!
So you ate healthy all week but didn't lose any weight—what gives? Unless you write down every bite you take, it's easier to cheat and grab a cookie here and some fries there. Those handfuls add up, and if you write down your food intake, you'll better understand why the scale isn't budging. It will also keep you honest. You'll be less likely to devour two pieces of cake at your friend's birthday party if you know you'll have to write it down later. To keep you even more accountable, share it with your Coach (aka me!) or a friend!
#5: Don't Do It Alone
The support of your friends and family is huge when it comes to staying motivated. As a Beachbody coach, this is especially important and why I set up Challenge Groups every month. It is hard to go through this alone – so when you’re doing things with others, it really helps! Tell everyone who's close to you that you're trying to lose weight so they can help you stay on track (instead of calling you up to go out for ice cream). Set up fitness dates, share healthy recipes, and have a reliable friend you can count on to call when you feel like you're veering off course.
The support of your friends and family is huge when it comes to staying motivated. As a Beachbody coach, this is especially important and why I set up Challenge Groups every month. It is hard to go through this alone – so when you’re doing things with others, it really helps! Tell everyone who's close to you that you're trying to lose weight so they can help you stay on track (instead of calling you up to go out for ice cream). Set up fitness dates, share healthy recipes, and have a reliable friend you can count on to call when you feel like you're veering off course.
If you ever have any questions, please reach out to me directly on Facebook or send me an e-mail at coachmelissamckim@gmail.com.
Stay healthy and happy my friends,
Coach Melissa
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